Category: Sport

WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) AQAP: 15 Hang Squat Cleans 95/65 30 Burpees 50 Box Jump Overs 24/20 30 Burpees 15 Hang Squat Cleans 95/65 Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Should be able to move continuously, scale loading if you cannot. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) AQAP: 800m Run 50 Overhead Squats 95/65 50 Push-ups 800m Run 35 Overhead Squats 95/65 35 Push-ups 800m Run 20 Overhead Squats 95/65 20 Push-ups Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) AQAP: 30-25-20-15-10 Wall Balls 20/14 1-2-3-4-5 Rope Climb 12ft Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) Bench Press: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps. 2) AQAP: 80/60 Calorie Row 60 Shoulder-to-Overhead 95/65 40 Knees-to-armpits Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Assault Bike: 8 x :30 On/2:30 Off On should be a max effort, off should be an easy pedal to recover. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE